The Rise of Sleep Biohacking: What It Really Means and What Works

Getting a good night’s sleep is no longer just about getting enough hours. Sleep biohacking is reshaping how we approach rest, turning it into a science-backed pursuit of optimisation. With TikTok influencers promoting gadgets and routines, and YouTube awash with "how to biohack your sleep" guides, the trend is booming.

But how much of it is actually effective? 

This guide explores the trending sleep hacks of 2025, separates science-backed practices from gimmicks, and highlights natural sleep support solutions that actually help. Whether you're intrigued by cooling mattresses, fascinated by gadgets like smart rings, or just seeking natural ways to sleep better, this is your go-to resource... and don't worry, we will avoid the phrase 'sleepmaxxing' as much as possible!

What Is Sleep Biohacking

Sleep biohacking refers to using tools, habits, or technology to improve the quality of sleep. This might include optimising your environment, diet, or routine to achieve deeper, more restorative rest. For some, the appeal lies in quantified outcomes, such as data tracked by wearables or sleep tech, while for others, it’s about creating habits that align with optimal sleep science.

The trend is everywhere. Search "sleep biohacking" on social media, and you'll find influencers taping their mouths, boasting about their REM percentages, or touting clever tech like weighted sleep masks.

But beneath the fads lie some genuine practices to explore. 

The Appeal of Sleep Biohacking

Why has this concept caught on?

1. Health Awareness: With studies linking poor sleep to risks like cardiovascular disease and diabetes, people are paying attention.
2. Tech-savvy Wellness Lovers are fascinated by gadgets promising to redefine their daily energy levels.
3. Convenience Meets Science: Biohacking often simplifies proven practices with accessible products and solutions.

But beware, not all trends are created equal and not all are science-based.

See also - How To Improve Sleep Quality Naturally

Trending Sleep Hacks Explained

Social platforms like TikTok and YouTube have propelled sleep optimisation into the mainstream. Here are some of the top trending sleep hacks 2025 dominating conversations.

1. Blue Light Blocking Glasses

Blue light emitted from screens interferes with melatonin production, a hormone essential for sleep. Glasses that block blue light claim to help counteract this, making your evening Netflix sessions less disruptive.

Does it work?

Yes. Studies show that reducing blue light exposure can improve sleep onset by aligning your natural circadian rhythms.

2. Mouth Taping

Mouth taping to encourage nose breathing at night has gone viral, with proponents claiming it reduces snoring and enhances oxygen intake.

Does it work?

It depends. If you don’t have underlying nasal issues, it may encourage deeper breathing and less fragmented sleep. However, consult a doctor before trying.

See also - Sleep Tape: Does It Work and What Should You Pair It With

3. Smart Rings and Sleep Trackers

Devices like the Oura Ring promise to track your sleep stages by monitoring your body temperature, heart rate, and movement.

Does it work?

Although not always 100% accurate, they offer insightful data to help identify patterns affecting your sleep.

4. Weighted Blankets

Weighted blankets generate deep-pressure stimulation, said to lower stress and anxiety for better sleep. (The effect of weighted blankets on sleep and related disorders: a brief review - PMC)

Does it work?

Yes, particularly for people prone to anxiety or restlessness at night. Research has linked weighted blankets to a calming effect on the nervous system.

5. Cooling Mattresses

Cooling mattresses regulate your body temperature, aiding deeper sleep by preventing overheating.

Does it work?

Absolutely. Overheating disrupts deep sleep, so investing in a cooling mattress and ensuring you are surrounded by organic fibres that are naturally cooling is worthwhile.

See also - Here Are The Best Natural Pillows In The UK

What Actually Works and What Is Just Hype 

While many hacks sound promising, some are more marketing gimmicks than genuine sleep optimisers.

Hacks Worth Trying

• Using natural fibres for bedding and pillows for temperature regulation (e.g., organic wool or organic cotton).
• Practising sleep hygiene, such as avoiding screens an hour before bed and keeping a consistent sleep schedule.
• Investing in a high-quality 'biohacking' pillow or wedge pillow to improve posture and reduce strain. Brands like ours at Putnams offer innovative solutions for spine alignment and sleep support.

Hacks to Skip

• Sleep supplements with no clinical validation. Choose targeted supplements like melatonin or magnesium (under professional guidance) instead.
• Expensive, niche gadgets promising instant results but lacking credibility, like unvetted sleep masks or untested sound machines. 

See also -  Hot Flushes Sleep Solutions - Best Cooling Bedding for Night Sweats

Natural Sleep Support That Works

If you prefer natural wellness solutions over tech gimmicks, here are proven ways to biohack your sleep naturally.

Invest in the Right Pillow

Organic materials like memory foam made with eco-friendly ingredients offer better support, and Putnams 'biohacking' pillows are known to improve spinal alignment and comfort.

Focus on Sleep Posture

Poor posture can lead to disrupted blood flow and unnecessary tension. A wedge pillow improves your positioning and reduces acid reflux, helping you stay asleep longer.

Choose Cooling Sleeping Aids

Mattresses and pillows designed for temperature regulation are absolute game-changers. Opt for natural organic covers or quilts to stay naturally cool.

Practice Sleep Hygiene

• Go outdoors for natural light early in the day.
• Avoid eating heavy meals within two hours of bedtime.
• Use minimal lighting in the evening to promote melatonin production.

Try Holistic Relaxation Techniques

Breathwork, meditation, or reading a physical book can help soothe anxiety before bed.

See also - Sleep Naturally: How Organic Bedding Can Transform Your Health

Final Tips for Sleep Biohacking, Naturally

Sleep doesn’t have to be complicated.

While the trends offer exciting possibilities, excellence in sleep often lies in the basics executed well. Start with simple changes like refining your sleep posture, investing in natural pillows, and keeping a disciplined sleep-wake routine.

If you’re serious about enhancing sleep quality, natural solutions such as high-quality bedding combined with thoughtful tech adoption can get you there. And if you’re ready to transform your nights, visit Putnams to explore natural sleep support products designed to optimise rest.